4 Common Habits That Lead to Neck Pain

4 Common Habits That Lead 

to Neck Pain

One of these surprising culprits may be to blame for the 

ache in your neck

Whether it’s a sharp twinge after a long day in the office or a dull ache that strikes as soon as you wake up, consider your discomfort a cry for help.

Neck pain is common, affecting up to 67 percent of the population at some point, but it’s usually not random, says Jeremy Smith, M.D., an orthopedic spinal surgeon and fellowship director at the Hoag Orthopedic Institute.

While an accident or degenerative disease (like arthritis) could be to blame, chances are that one or more of your lifestyle habits have become—quite literally—a pain the neck. Here are 4 of the most common.

1. You’re Sitting Weird

An estimated 45 percent of working Americans are plagued by chronic neck pain, and your computer is just one part of the problem.

Too often, Dr. Smith finds that office chairs don't support the natural “S-curve” of the spine. Thanks to insufficient lumbar support and a lack of arm rests, employees are often forced to slouch and lean over their desks, creating a “C-shaped” spine that puts added pressure on the neck and lumbosacral disks.

Dr. Smith advises consulting with your HR department on ways to make your workspace more ergonomic and suggests taking advantage of standing work stations if they’re available .

At the very least, set an alarm to remind yourself to get up, stretch, and change positions every 30 to 40 minutes.

This gets blood flowing, improves circulation, and gives the spine a chance to “reset,” Dr. Smith says. 

2. You’re still lighting up.

Everything from lung cancer to diabetes has been linked to smoking cigarettes. Now you can add chronic neck pain to the list.

“Smoking dehydrates the disks in your back and your neck and accelerates the degenerative process,” Dr. Smith says.

This can lead to herniated, or slipped, disks and pressure that can eventually mess with the functioning of your spine. Smoking also causes blood vessels to harden and constrict, so less oxygen gets to the spine and disks.

3. You’re obsessed with your smartphone.

Nonstop texting doesn’t just hurt your thumbs. Every time you look down at your device—whether you’re messaging a friend or responding to work e-mails—you’re putting a lot of strain on your neck muscles.

Dr. Smith tells patients to picture their head and neck as a bowling ball resting on a golf tee. Your head weighs about 12 pounds, so “it takes a lot of effort to put the bowling ball back on the tee,” he explains.

Cutting back on screen time, holding your phone at eye level, and stretching periodically are some common-sense but effective solutions.

4. You overdo the alcohol.

It’s no surprise that sleeping in an awkward position can leave your neck feeling sore the next day. While that’s bound to happen from time to time, drinking too much ups the odds greatly.

Here’s why: Everyone naturally switches positions several times during the night, but intoxicated people tend to move around less while slumbering.

That means that your body can get stuck in an uncomfortable, neck-straining pose for quite a while, Dr. Smith explains.

Other factors that pretty much guarantee an awful night's rest and morning neck pain include sleeping with too many pillows or pillows that are too soft; both interfere with the alignment of your head and neck.

A mushy mattress is another no-no. Smith suggests a firm mattress and ergonomic pillows designed to keep your head directly aligned with your spinal column.